Weight or Repetitions for Muscle Growth? by Jerry Brainum 8/23

 

The three established requirements for exercise-induced muscle growth are mechanical tension, metabolic stress, and muscular damage. Unless these three factors are produced by exercise, no gains in muscle mass will result. Except under one condition. Testosterone alone was shown in a 1996 study to produce a degree of muscle growth without any accompanying exercise. However, in the same study, a group that used the same dose of testosterone and did lift weights showed far greater muscle growth compared to the testosterone-only group. The best way to induce all three factors of muscular hypertrophy or growth is to train using progressive resistance. As the name implies, unless some form of progressive resistance is included in a training program, little or no gains will occur. But the majority of those who are involved in resistance training make little or no attempt to include a progressive aspect in their training. This explains the lack of gains in most people who lift weights. I've witnessed people at Gold's Gym in Venice, where I train, who have never made any gains in over 10 years. By that, I mean no physical changes whatsoever. They get worse but never improve. 

Progressive resistance can take many forms. The most common and familiar way is to increase the amount of weight lifted in various exercises. This is known as the Overload Principle of Training. Unless you overload a muscle in some manner, the muscle will not respond with increased hypertrophy. The easiest way to include an overload component is to be progressive about the amount of weight that you lift. Indeed, recent studies show that when lifting heavier weights equal to at least 80% of one-repetition maximum weight, there is no need to train to failure in order to recruit the maximum number of muscle fibers, including the type 2XX fast-twitch muscle fibers that are most amenable to increased growth. 

But there are some drawbacks to constantly heaving heavy weights. Unless good form and control of the weight are maintained, injury can more easily result from lifting heavy. The periodization system of training, which involves dividing training into diverse phases that include heavy, moderate, and light weights was developed to reduce excessive strain on muscles and connective tissue that would otherwise result from the constant lifting of heavy weights. Examples of what can happen with constant heavy lifting are illustrated by two former Mr.Olympia winners, Ronnie Coleman and Dorian Yates. Coleman won the Mr.Olympia title 8-times and shares the all-time record wins with Lee Haney. Yates won Mr.Olympia 6 consecutive times. While both men trained using different styles, they both used heavy weights year-round. Coleman began to have serious back injuries in the later part of his competitive career and underwent numerous back surgeries . . .